Background

9.2.06- I ran my first 5k coming off of basically no kind of training at all in 19:48 at the Brookhaven Run in Norman, OK...After that race, I just got the itch to start working harder.

Spring of '08- I ran a 16:55 5k, 4:22 for 1500m and 4:40 for the mile on a road course. (Not stellar, but improvements)

In the span of 1.5 years of training I have knocked off almost 3 minutes in the 5k.

This Blog is simply a documentary of what I have done thus far in running and what I am doing currently...I am no elite distance runner, I am a former sprinter with PR's of 39.04 in the 300 hurdles and a 10.7 100m. My goal is to break 4:00 in the 1500 and see how close I can get to the 4:00 mile after that. Will it ever happen? I couldn't tell you for sure, but I will do everything within my power to get as close as I can. If you have comments or suggestions feel free. Thanks for visiting!

DF

Tuesday, June 10, 2008

My Training Up To This Point (4 weeks)

I really meant to start this blog when I started doing my summer base mileage a month ago, but obviously that didn't happen. I took about a week really easy to let my body recover from the training I did over the winter and spring (Approx. 1,100 miles). To catch everyone up on what I have done thus far after the track season here is my training log for that time period:

S Rest
25 miles

May 5th
M 7easy weights
T Rest/Yoga
W 7easy weights
T Walk on treadmill about 20min AM, 4 easy
F 4 easy Ardmore
S 6 easy Ardmore
S Rest
28 miles

May 12th (4:00 project)
M 8 easy strides/weights
T 5.5 easy AM, 4 pm little sore and tired
W 8 easy, felt good strides/legs a little sore
T 5 easy AM, 4pm felt good
F 7.5 fartlek 10X3min/60sec recovery felt good for 6 and felt bad for the last 4, legs felt sore, less lowerbody lifting, more core
S 4.5 easy, felt good
S 13 at Canyon, picked up last mile about 6:30 pace, felt good
60 miles

May 19th
M 8 easy 8X150m 5-10k pace, felt good
T 5.5 easy felt good, 3 PM easy felt tired
W 8 easy with strides felt good
T 5 easy AM felt really good, 4pm little tired
F 6.5 miles Fartlek 1.5 WU/CD 15/10/5 1/5th rest Felt pretty damn good hit 5:30ish towards the end, strides
S 5 easy AM felt good, 5 easy PM felt good hot!
S 13 @ Canyon AM, felt good humid, sweating like crazy
64 miles

May 26th
M 9 easy w 4X30sec strides 5-10k pace, felt a little tired from the day before
T 7easy AM, 4 easy PM felt pretty good both runs
W 8.5easy, legs felt light, stomach hurt after
T 6 easy, felt ok breezy, 5.5 PM Hot Windy, took it easy, stopped for water in the middle
F 2 Shakeout AM, 6 Fartlek PM 1/2/3/4/5/4/3/2/1 extremely hot 95+, ran controlled, legs felt good
S 5.5 easy AM, 5.5 PM felt great
S 14.5 Canyon, hot picked it up towards the end felt good
73.5 miles

June 2nd
M 9.5 easy, windy felt stiff at first but better at end/ 6 X200m strides
T 5.5 easy AM, felt a little tired, 6 easy PM felt pretty good
W 10 easy, nice and cool, moderate pace held back at the end, didn't want to overdo 7X100m strides
T 7.5 easy was tired ran slow, 3.5 PM felt tired
F 6.5 fartlek 3X10m w/ 2min recovery felt great around 5:20-30 last 2 min., 3 easy cool down AM
S 7.5 easy in Oklahoma, felt good sweat my ass off...PM - off in Dallas
S Rest - Dallas
60 miles
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